My Long Lost Friends!

        Yea, I know, I’m technically the one who disappeared.  What can I say? I’m human.  I have to admit it has taken the better part of 7 months to get into the swing of being a full-time working mom.  There is an awful lot to balance.   There are only 24 hours in a day, and on any given week day that means I have to give up 7 of those for sleep, about 8 for work and then I’m left to squeeze LIFE out of the rest.  Mom, wife, friend, haphazard triathlete-now yogi.  It’s a lot.  But I’m not complaining. Just reporting the news.

        Anyway, despite all of that…a girl still needs to eat! I’ve still been plotting and working on recipes and dishes that should serve you well throughout the rest of the holiday season and into early (cold) spring. Now that I have located my laptop charger, behold the torrent of blog posts I have been saving up! I have really also missed having a creative outlet, writing and sharing my cooking. 

 I have also had a lot of time to dip my toe into different programs like juice cleanses (cool- but not for me) and even tried adopting a Paleo lifestyle.  My philosophy has always been less about weight loss (if you eat clean foods and stay active, this is just a given) and more about finding something that I enjoy and that makes me feel good.  Especially now, a lifestyle that allows me to keep up with the demands of my life and my tiny tornado of a daughter. 

Ok. More soon. XO

        

Food That Heals

A few days ago, I got back from vacation and I brought back a fabulous souvenir.  A raging, awful, snotty cold.  So then along came this soup... I needed something hot and spicy and warming to cut through the fog I was in.

This is a totally easy soup with little or no prep work in the flavor style of a Japanese hot pot.  There's also a ton of ginger and garlic to help open clogged nasal passages and boost immunity.  It can be served over vermicelli noodles or it can stand alone depending on how hungry you are.

So here is the recipe... I promise it's like a blanket in a bowl ;)

Spicy Hot Noodle Soup

Ingredients:

- 1.5 containers of stock of your choice ( veggie, chicken or beef)
-1 large yellow onion, chopped
-3 large cloves garlic
-About 3 TBSP grated fresh ginger
-Low sodium soy sauce to taste
-2 TBSP Mirin
-3 TBSP Rice wine vinegar
-2 8oz containers baby bella mushrooms; sliced.
-a few handfuls of either spinach or kale
-olive oil
-Sriracha to taste


In a large pot, heat the olive oil and add the onion and saute until tender.  At this point, add in the grated ginger and garlic.  Make sure you turn the heat to no higher than medium so as not to burn the garlic;which can emit a pretty foul flavor. By now, feel free to add the mushrooms and cook them until tender as well.  Once the mushrooms are cooked to your liking, add the stock and the vinegar, soy sauce, mirin,and sriracha.  For many of those, I did not indicate a quantity because this is the stage in the soup where you use your own tastes to dictate how spicy, salty and acidic you like your soup.  Bring the whole mix up to a simmer and add your greens of choice and cook until wilted.  The soup is ready to eat, or serve over some cooked vermicelli or ramen noodles to make a more substantial meal.

Til next time~

Meatless Monday shouldn't be a boring old salad.

I started spending a lot more time on my bike as of late, so I was craving something with a hearty feel but without most of the guilt that would still keep me fueled for the coming week's torture I plan to inflict on myself.  Even if your energy demands are simply the every day; just juggling a busy work, school schedule peppered in with kids and a gym trip can leave you feeling drained.

I asked my husband today for dinner ideas and he suggested pot pie.  The traditional dish can be a real monster where excess carbs, sodium and fat can be concerned.  In using the small amount of dinner roll dough as a topper, we are getting the satisfaction of the doughy crust, but there will be a lot less of it.   And please just forget the frozen variety, that's not real food. Stop it.

This revision takes only about 30 minutes from start to finish, and is super cheap.

I was also super excited to use these individual oven safe dishes to make individual servings. You could also achieve this in a larger baking dish to feed a larger family.

You will also notice if I use pre-packaged foods like soups etc, I almost always opt for low sodium options to control my own flavors and sodium levels.

So I give you my considerably lightened and vegetarian version, though feel free to sub out the garbanzo beans ( aka chick peas) for chicken or tofu if you prefer.

Veggie Pot Pie
(serves 2)

Ingredients:

-4 celery ribs
-1/2 large yellow onion
-1 1/2 cups  carrots
-1 8 oz. white package mushrooms
- 1 15 oz can garbanzo beans
- 1.5 cups low sodium chicken or veggie broth
- 1 can low sodium condensed mushroom soup
-1 can reduced calorie rolls ( they sell mini- cans some places which only contain only enough for 4 rolls, which is more than enough to make this dish for 2).
-1/2 palm full dried tarragon
-paprika, salt, pepper to taste

Preheat oven to 375 degrees.  Begin by adding splash of olive oil to pan and then add onions, celery and carrot, season now with salt to release water from vegetables. Cook these on low- medium heat; stirring frequently.  Add sliced mushrooms and continue to cook.  Periodically add small quantities of broth to loosen the mixture and to allow flavors to come together.  Once the vegetable mixture is cooked through and the mix has the texture you like, add the garbanzo beans and season the whole pot. Finally, add the mushroom soup mix and stir to incorporate.  Remove from the heat and set aside.

Spoon the veggie mix into your serving dishes until they are about 3/4 of the way full, then cover with the dough of 1.5 of the dinner rolls.  Try to gently pull the edges of the dough to reach the edges of the dish and put in the oven, preferably on a cookie sheet.  Cook for about 11 minutes or until the dishes appear golden brown; like so:

Make sure to let them cool before you dig in, I assure you, they are like LAVA inside.

Side note, if you're feeding your whole family or soccer team, double the recipe and use a large 9x13 baking dish and just place the roll dough throughout the top of the dish.  Cook for the same amount of time, as the oven is just for cooking the dough.  

Detox chili- Better than it sounds. Promise.

I love the idea, especially in winter, of a super satisfying Sunday night meal. I also had the need to reset  and sort of detox my body after a weekend of fun, shall we say.  It would seem as if those two objectives would be at odds, but that doesn't have to be the case. 

I've been making this chili of sorts for a long time.  I call it a chili because of the thickness, consistency and flavor profile that I shoot for.  It is totally vegetarian, it's super cheap to feed a family with, it freezes well, and it can be thrown together in about 15 minutes and served in about 45. Also, I would bet you already have the majority of these ingredients gathering dust in your pantry.  

White mushrooms act as the "meat" in this dish.  When they're sliced and cooked and mixed with the other ingredients, they take on a very earthy, meaty consistency, plus mushrooms are naturally high in protein and potassium and are very low calorie. Black beans are also added thicken to and boost the fiber content of this pleasing pot.

Finally, before I go ahead and post the actual recipe, just a note about spices.  I use the term "palm full" when describing seasoning quantities. 

 I think seasonings and spices should always be eye balled and tasted and adjusted frequently through out the cooking process.  I have found many times, even if I follow a recipe to a "t" that I still have my own preferences.  If you like it spicy, as I usually do 
( spices have their own detoxifying properties!), go heavy on the cayenne and red pepper.  If you're a little more timid, start small...taste and adjust.  


Sunday Night Veggie Chili
(Serves 4)

Ingredients:
-2 8 oz packages white mushrooms; sliced. ( baby bellas are great too)
-1 28 oz can crushed tomatoes
-1 15 oz can diced tomatoes
-2 15 oz cans black beans
-1 bag frozen corn
-1/2 one large yellow onion
-1 large red bell pepper
-2 cloves garlic
-2 palm fulls Cayenne pepper
-1/2 palm full red pepper flakes
-2 palm fulls cumin
-1 TBSP olive oil
-salt & pepper to taste

Directions:
Start by coating the bottom of a good sized pot with the olive oil.  Dice the onion and the pepper and add to the oil and cook until soft and translucent, add garlic now.  If you haven't already, slice the mushrooms and add to the mix, keep cooking on medium heat until soft.  Start seasoning now...salt and pepper to taste and start to add your desired levels of spice and seasoning and adjust later.  Add all of the tomatoes, and the beans ( make sure you drain and rinse them first).  Finally, add the corn and let the whole mix cook up until a simmer, about 10 minutes or so on low heat.  Make any final seasoning adjustments and you're ready to serve!

Feel free to top the chili with light sour cream or plain Greek yogurt and some chopped scallions.

Cheers!

Til' next time!

Keep your diamonds, I have ONION rings!

My inner fat girl is VERY excited to tell you all about the onion rings I made tonight.  These started as a special request from a friend and reader who said jokingly that onion rings were the only vegetables she could get her husband to consume; specifically the "blooming onion" from an unnamed chain steakhouse. I also figured with the Super Bowl on the horizon, that it might be delightful to be able to nosh on onion rings without hardly any guilt.

Since I don't think I have the surgical prowess to cut the onion into an actual "flower" shape nor do I have one of those fancy onion cutters, I opted for onion rings.  And of course, in the spirit of lightening things up in the interest of trim waist lines and over all health, I had to put my own spin on these.  These were oven baked on a rack instead of fried in order to produce a crispy end result and to eliminate the need for ANY oil.

I also tried to replicate a dipping sauce for the rings, and instead of using a ton of sour cream, I opted for plain Greek yogurt; jazzed up with spices.

Here is the recipe:

Better Than Diamond Onion Rings

Ingredients: ( serves 2 very generously)

- 2 large yellow onions
-2 cups Panko (Japanese bread crumbs)
- 1 1/4 cups whole wheat flour
-1 cup beer of your choice ( I used Sierra Nevada Pale Ale I found in the fridge)
-2 egg whites and 1 yolk
-2 tsp Cayenne pepper
-Salt
-Pepper

For the dipping sauce:
-1 cup plain Greek yogurt
- 1/2 cup Olive Oil Mayonnaise or Vegenaise
-1 TBSP onion powder
-2 tsp Cayenne ( or more if you like it spicier)
-2 tsp Paprika
-Salt & pepper to taste

To begin, preheat your oven to 425 degrees.  Find a wire rack and place it into a baking sheet.  This method allows the air to circulate around the onion to make it crispy without frying.  Cut the onion into rings about 1/4 - 1/2 inch thick and set aside.  Find 3 shallow dishes; in the first, add the flour. In the second dish, beat the eggs and add the beer, and finally in the third dish, add your bread crumbs and seasonings.
To proceed, keep your three dishes in that order; flour; liquid and bread crumbs. Keep your baking sheet/rack right near by.  Start by dredging the rings ( I found that single or double rings were best) in the flour, next coat thoroughly in the liquid, and finally coat in bread crumbs.  Gently shake off excess and arrange on rack.  Cook these for about 12-15 minutes. They should be golden and crispy when you remove from the oven.

While they are baking, assemble your sauce. Mix together yogurt and mayo/vegenaise and all spices until you achieve a flavor and seasoning level you enjoy.

Finally, the moment we've all been waiting for...CRUNCH!

Enjoy these with a great deal less guilt than the fried, greasy alternative!

Cheers!

Until next time,

xo

Brussels Sprouts, so adorable and so misunderstood.

If there is one vegetable I can think of that has kind of a notorious reputation, it's the lowly Brussels sprout.  I'm quite certain we all know someone who can easily name it as their most detested vegetable. 

It's so sad because they are so stinkin' cute.  They may look like under ripe cabbage, when in fact their species is in fact, fully grown in the size we typically see it at our local grocery store.  They are very light on calories, with only a measly 56 per cup.  

That is really the only place they lack, as they are full of vitamin C ( very important during flu season!), potassium, vitamin B-12 and even 3 grams of protein.  They are also rich in fiber. 

They are an inexpensive veggie side dish and are seasonal, so now is the time to broaden your horizons or give them another chance!

Still not convinced? I've included a recipe I make frequently that may change your mind.  This could act as either a side dish or main event depending on your mood.  Instead of the typical boiled veggie preparation, oven roasting the sprouts creates a delightful crunchy consistency and nutty flavor; not that over bearing cabbage soupy vibe that gave them the bad rep in the first place.  

Oven Roasted Baby Portabella Mushrooms and Brussels Sprouts (serves 2)

Ingredients:

-A little over a pound of fresh Brussels sprouts, washed.

-1 16oz container fresh baby bella mushrooms; whole.

-Approximately 2 TBSP good quality extra virgin olive oil.  

-Sea salt and fresh black pepper to taste

-Red chili flakes (optional)

Preheat oven to 400 degrees.  Wash Brussels sprouts and dry thoroughly.  Cut in half and toss onto generously sized baking sheet.  Clean mushrooms with paper towel to remove any dirt or grit, then cut them in half as well, depending on size.  Add mushrooms to baking sheet, and toss with olive oil to coat.  This will help the veggies caramelize in the oven and also prevent from sticking.  Salt and pepper to taste, if you wish for an extra kick, add the chili flakes as well. Put it in the oven for about 15-20 minutes depending on the potency of your oven, and how crunchy you like your sprouts. 

Enjoy!

Til next time....

A Word About Eggs...

Yesterday, I got a question in my inbox regarding my egg & avocado recipe from yesterday.  The question was to essentially clear up some of the information about eggs. Good or bad? Healthy or not?

Without a doubt, I've heard it said that eggs are "bad", and that is just not true.  I think they got that reputation years ago before the recommendation from the AHA (American Heart Association) changed in 2000.
Nowadays, the general rule is that a healthy adult can consume one egg per day.  Keep in mind, this refers to one WHOLE egg, yolk and all. The yolk is where the controversy...and consequently; flavor is.  The yolk is full of iron, carotenoids, and protein to name a few.  A whole egg boasts a meager 70 calories on average, depending on size.

Egg whites on the other hand are NOT very flavorful, but have very little cholesterol or fat.  They do still have plenty of protein and can be easily dressed up with veggies and hot sauce, which is why they have become a favorite of those watching caloric intake.

Eggs are an eggceptionally ( groan, sorry) inexpensive source of protein. If you can a afford very little else, spring for some organic eggs and you can easily satisfy your protein intake needs.

So, in short; they are "good".  As with most any other food, you can consume whole eggs in moderation; egg whites you can be more liberal with because you've removed the yolk.  Perhaps try a ratio of one whole egg and 2 additional whites for your next breakfast scramble.

One final word; please buy real eggs, not the "eggs" in a carton.  The real thing is cheaper and a whole food product without any byproducts or extra ingredients.

Til next time...

Lunch...but lets face it, I can eat this anytime of day...

So this delight took me a whopping 5 minutes to create.  It has a ton of protein, fiber, vitamins and Omega-3s.  I may have cheated by using some of the quinoa I cooked a few days ago to use for breakfasts, but that's not really cheating...that's thinking ahead. Here's what I did:

Ingredients:
-1 cup cooked quinoa
- handful of ripe cherry tomatoes
-3 generous splashes red wine vinegar ( balsamic or white wine vinegar would be lovely too)
-1 half medium sized Haas avocado
-1 medium egg ( though again, if you eat plant based; a veggie pattie or veggie sausage would be good too)
-Salt and pepper to taste
-1 teaspoon olive oil

I started by heating the olive oil in a non-stick pan ( by going non-stick for eggs, you use less oil).  Once it was hot, I added the egg.  I like them over hard so I cooked and flipped until the yolk was set, but you may prefer yours over easy.
In the mean time, I sliced the tomatoes in half and topped with the vinegar and salt and pepper.  I warmed up the quinoa in the microwave, topped with sliced avocado, the tomato mixture, then the egg.

Easy and delightful :)

Fitting it all in....Literally.

Just a few words about priorities and making time for what you love...and what you need.

Before I got pregnant, training and healthy eating were always a priority for me, so I never questioned that they would still be so after I had the baby.

What I didn't realize was the challenge that awaited me.  Even as busy as I was pre-baby with Ironman training, full time work and school, I thought I understood the value of all 24 hours in a day.

And then my baby girl arrived....  Even though for the time being, I am at home with her, the task of attending to the needs of an infant is an around the clock job.  Couple that with the expectations we sometimes put on ourselves to manage other aspects of our life in making sure the house is put together, and other needs are met.
To negotiate with little girl's sometimes erratic sleep schedule, and at times, lack of sleep of my own, I had to get creative with fitting in workouts...and heck...even WHAT the workouts were.  Sure I have a jogging stroller, but if the weather is all Polar Vortex-y, I can't take her out in that.  I also have to strike a balance with my already understanding husband, I can't ask him to take all responsibility in the evenings when he gets home.  I didn't think that was fair...

So what's the solution? Indoor bike training during naps has been amazing to help build back the cardio fitness I had before.  The crazy thing is, without the luxury of tons of time to exercise, one tends to be even more motivated to make it count.  So, the baby naps for an hour? No light riding or spinning for me.  Hard and heavy intervals, while tough; are the most effective use of time. I try to use every possible spare moment, even during household chores and while the baby is otherwise occupied in a bouncer to add in lunges, squats, crunches, push-ups...you name it.  Foot of snow in the drive way? Great...let me get my sweats and my shovel.

It may sound silly, but I had gotten a lot of questions on my personal Facebook page about "how I had done it" or "how I fit it in".  My answer is that it is not easy, and it does take creativity and commitment, and it absolutely can be done.  I look at at this way, if I feel good and have more energy; my family will benefit, not just me.
No mom, at any stage of their kid's lives should feel guilty for waiting to be healthy and fit. Period.  It is not a luxury, it is a priority.

Til next time...

So I've been more than a little lazy with my writing lately.  I started this s a creative outlet to be able to talk about things that I'm passionate about, but with the holidays (holidaze), I have been more than a touch out of step.  

But here I am, new year...new energy and ready to go.  I've resolved this year to be kinder to my self. I really think all people should do the same.  Let me explain.  This time of year is notorious for decision making that revolves around the treadmill.  I see so many people who wake up on January first and decide they are going to TOTALLY OVERHAUL their lifestyle.  Not a tweak here or there, but to go from fast food eating sedentary to active spinach eater in the course of a day.  Understand, I think it is wonderful people want to make a change and they see the need for it, but this drastic behavior is not being kind to yourself.  

That kind of thinking, in my own opinion, is the whole reason most new years resolutions fail before the clock strikes midnight.  Why not try a less drastic approach? Believe it or not, smaller, more incremental changes can make all the difference. 

Instead, why not...

-Try resolving to drink more water and less pop and juice? 

-Swap a salad or other steamed veggies 3 out of 4 times you eat out versus a french fry.

-Only order dessert on special occasions.

-Go meatless one day per week.

These are just a few examples...and guess what? If you stay consistent with these, you'll already be able to see some measurable results sooner than you think.  

Ok, that's all for today.  I think I'm going to start taking photos of some of my workouts and new exercises I come up with to post here for some extra visual and how to, so that's what's next.

Til next time!